Feeling disheartened : I started C25k today full... - Couch to 5K

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Feeling disheartened

Friedflamingo
Friedflamingo
44 Replies

I started C25k today full of optimism and really excited to get going. I completely failed. In the 30 minutes I only managed about 4 mins of running. I only completed 2 full minutes of running. Maybe I wasn’t being realistic thinking I could go from zero exercise in about a year to running any distance. I’m going to try again on Sunday and as long as I’m getting out the house at least I’m still exercise.

44 Replies
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Rhedeg2019
Rhedeg2019Graduate

Hello! Congratulations on deciding to start C25K and welcome 😊 It sounds like you may have been going too fast on your runs. One of the keys to success is to go slow, then slower again. This really helps you to pace yourself.

It’s great that you’re ready to try again. So next time make sure you start off super slow and you’ll smash it 💪🏼 Good luck 👍🏼

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AlMorr
AlMorrGraduate

Put that down to a practice test run, on Saturday rest a lot, drink plenty of water, on Sunday run the 8/1 minute runs slower than you did today, good luck. 👍

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Buddy34
Buddy34Graduate

You definitely didn't fail that would have been not even leaving the couch.

On Sunday go slow and slower again and keep well hydrated.

You can and you will do it . Well done and good luck 😊

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WillowandSola

Hi and welcome

We don’t use the fail word if you got out there and put one foot in front of the other you succeeded so well done you

The first run is always the hardest spin back a few posts of graduates and read their first posts they all felt that they couldn’t run us included

Take your rest day read the guide and drink some extra water this is amazing and with some hard work and a lot of fun you will be running longer times before you know it

Oh and we repeated some runs when we couldn’t manage them first time round

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Grannytobe
GrannytobeGraduate

I think by now you may have the message - that was a fantastic practice run well done, you have learnt that it is ok to go slow, in fact we expect it. No slow is too slow for us so long as one foot goes in front of the other. We will all be cheering you on for your next outing and looking forward to your post. Good luck enjoy

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Friedflamingo

Thank you everyone! Even though I’ve only just joined the community it’s very encouraging to have people cheering you on! I’ll try and go a little slower next run and see if that helps.

I was feeling a little daunted at the thought of week 2 but that’s good advice WillowandSola to maybe try wk1 again if I don’t quite manage it first time. And I promise I won’t use the ‘F’ word again 😆

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WillowandSola
WillowandSolaGraduate
in reply to Friedflamingo

I have to say this is the best forum ever for encouragement and inspiration our first run nearly killed us lol

Look up slow Japanese running on youtube it’s a good little video to show you how to run slow enough that you can keep going

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runwithdog
runwithdogGraduate
in reply to WillowandSola

yes yes.japanese slow running :)

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Sparkey5000
Sparkey5000Graduate
in reply to WillowandSola

Japanese running style was the break through for me....good luck with the next run. Like everyone says no run is a fail....you got outside in the fresh air. Do it all at your own pace and repeat runs and weeks if you need to to make sure you are building up your stamina at the right pace for you.

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Tessa-blue

Another huge yes to the Japanese slow jogging! I hadn't run in about 6 months because it had been hurting my knees. I watched the Japanese slow jogging video and read up a bit, then completed 5km the following day, no practise and no stopping. And, most of all no pain in my knees or anywhere else! I'm a convert!! I just can't bring myself to do it in the daylight yet as my head hasn't got onboard with the programme, still feel a bit silly going so slowly. But, I can slow jog daily for 30 mins or more with no pain or aches! Highly recommend!

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Maddee_6333
Maddee_6333Graduate
in reply to Friedflamingo

You can do as many practices as you want. That is the beauty of the plan.

Well done for getting started, that is definitely the hardest part.

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Jell6
Jell6Graduate
in reply to Friedflamingo

Go a LOT slower!!!, I remember that run, damn near killed me, the reason was, I thought you had to run🏃‍♀️🏃‍♀️🏃‍♀️, fact is only a gentle jogette is required.

Next time it will be better 😊🐌🐌🐌🐌

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MummyTum
MummyTumGraduate

Hi Friedflamingo! Welcome to the forum, it’s good to have you here 🏃‍♀️😊

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UnfitNoMore
UnfitNoMoreAdministrator

Welcome and well done getting out there and starting this. There’s no failure when you cross a start line... it’s more than you’ve done in a year right? That’s progress... and progress is the road to success. Some very inspirational runners have also not completed run one, and gone on to run marathons!

Keep the pace nice and slow... it can even be slower than your brisk walk... and go again on Sunday. It doesn’t matter how many runs we do this plan in, so long as it’s 27 or abI’ve 🤣, the end result for someone doing this in 27 or 227 runs is the same... a fitter, healthier, happier, awesome new runner.

Enjoy your journey.

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Wenderwoo

I’ve just completed W5 and had never run before in my life (I’m 59). The top tip is to go slow, and I mean as slow as possible whilst still running (only one foot touching the ground). You will be able to complete the runs, and you will be able to progress. Also pre and post run stretches. Looking forward to hearing how you get on on Sunday 😁👍

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Ouchto5kmummy

That first week really is the hardest. Just set out again and take each run as it comes. Before you know it you will have built strength and stamina. It’s a long road but it starts with week one. Good luck with the next one.

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Sp81
Sp81Graduate

Hi 👋 and welcome. Congratulations on getting started friedflamingo. You’ve done the hardest part- leaving the house and doing your 1st run. Look forward to hearing how you get on on Sunday.

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Sook2

I just know you are going to love it in the long run!

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MJP458

Hello

Don’t feel bad, you ain’t failed at all, you are out giving a go and ran for 4 minutes, well done you.

I’m only on week 2 and almost gave up after run 1, in fact it was 4 days before I tried the second run. Just slow down to a pace that’s comfortable for you and run as much as you can, if that’s a struggle slow down even more and even walk if you need to.

Keep going and good luck.

Michael

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Friedflamingo

I really appreciate the words of support and advice, everyone! I’m so glad I joined this community because it’s made me even more determined not to give up.

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CJMumma

I have just finished week 2 and honestly I felt like u did at the beginning! Before I’d even finished week 2 I was worried about week 3 but now I’m excited to try! If I don’t manage it, I won’t stress cos I know I will do it.... I feel like I’ve been bitten by the bug and this forum is absolutely incredible for offering up words of encouragement and support. Good luck x

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runwithdog
runwithdogGraduate
in reply to CJMumma

personally, wk 1 &2 were my hardest.

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ChainsawCharlie

Hi, as someone who found W1R1 difficult I can only offer support and encouragement. My shins hurt, my calf’s felt like rubber tied in knots. And that was on soft grass. I honestly wondered what I had signed up for. On Thursday morning I jogged, slowly, for 25 minutes. Something I thought I would never do having not run for 20 years.

Slow down and then slow down again, learn to stretch, and when you are ready for it, go to a good running shop and have a gait analysis and then get some good running shoes.

This forum is one of the most supportive and judgement free places imaginable. Enjoy it, and enjoy your journey.

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linda9389
linda9389Ambassador

You haven't failed! The first run is by far and away the hardest. It's not what the run asks us to do, it's the fact that we don't know how to run. We have no benchmark. How fast is fast? how fast is running compared with walking? How do we cope with breathing? Usually what we need to do is slooooow riiiighht doooowwwwn! You've done brilliantly by starting out, even more brilliantly by intending to try again tomorrow. That's not failure, that's the first step to turning things around and beginning your running journey.

Have you read some of the fab info on this site - in particular take a good read through this guide for newcomers healthunlocked.com/couchto5...

Good luck on Saturday. Be sure to come back and let us know how you got on. And remember - your watchword is SLOW!

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Deals1
Deals1Graduate

U haven't failed at all!!! U got out there and did it. Don't stress it. Good luck for the next one and keep us posted

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Thegirlcandoit

Well done on starting c25k! I really struggled with week 1 too. I'd not run since school... not really stuck to any regular exercise since then either and I'm 42 now. As others have said, go REALLY slow. It's not a race, it's not about going as fast as you can for a minute, it's about the running motion and building it up slowly over time. If you're not already, maybe listen to some music whilst doing the program, I find it helps anyway. The plan really does work, stick to it, repeat runs if you need to, make sure you take your rest days and you'll smash it!

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Nolslynch

Well done for getting out. I'm now on week 4 after never exercising properly in maybe 10 years so you have that on me. My first run was a bit like you described your first outing but from this forum I learnt to run slow and when I think I'm running slower again. This enables your body to get used to the idea of running and will help you complete your 30mins with the 8 x 1 min runs. I have found I have naturally gotten faster and can run for longer. I was never a runner and now I can run and you can do it too. Chin up, rest up, drink you and enjoy your next race. Keep me posted 👍😁

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Scarletsunrise

Well done on your first run!

The first few weeks of mine I felt like I was dying and I was never going to manage it. I'm now a year on and about to run a 10k and regularly run park run! So you can do it! And just so you know I run slower than my grandma walks! Or it certainly feels like it!

You can definitely do this! As long as your making progress that's the main thing. And sometimes you might need to repeat a week here and there. I think I did week 3 about 4 times! As long as you are making progress that's what matters and you are a long long way from where you were 6mths ago!

You got this!

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Sammy-Lou

Hi fried flamingo I felt the same when I started! You can do it! I did - loving it- it will all come together - enjoy!

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Tazzy_wazzy

I was hopeless on week 1. As well as finding the right pace and learning to breathe, I must have looked a right mess, lol. This is what you’re doing, you’re on a learning curve on what suits you. Keep going, every run is getting you ready for the next one. Good luck on your running journey 🏃‍♀️👍

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Zebadee1
Zebadee1Graduate

Welcome...you did not fail! You had a go that's the most important part! I remember how hard the running was when I started the plan and the 60 seconds seemed to have gone on forever!

Have a rest today, keep hydrated and when you go out tomorrow take it slow and steady . Just relaxed into it and enjoy! You can do it and we're all rooting for you! 🏃‍♂️🏃‍♀️💪

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Tasha99
Tasha99Graduate

Normal! Slow down and slow down again! Try doing a few 30s runs for a week and then give it another go. It’s quite common. Dong panic and persevere! Keep posting on here!

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Maisiecat1

Very good points raised for the beginning is "don't think a run should be faster than a walk" once I listened to this advice my body, mind and breathing all came together. I'm on W5R4 and loving how far I've come. Achieving 3.2k at the moment so I know I will need to try and achieve speed, but like everyone else, that's not concerning me cause I'm loving how I feel. Stay in touch as it's such good motivation from our fellow runners 🏃👍🎉

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RunningMigster

So I think that by now, you've probably got the message. Not only that the only fail is staying on the couch, but also that joining this forum is the best thing you could have done.

The people on here are amazing at motivating, supporting and giving really good advice.

Hope your next 'slow' run goes well.

You can do this!

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LucyLou9
LucyLou9Graduate

I can only echo what others have said. You got out there and exercised so you didn’t fail. Just go as slowly as you possibly can whilst keeping a running action i.e. both feet off the ground at some point. Also don’t try to stride out but take short steps with a running action whilst trying not to bounce up and down too much. Don’t think that everyone else completes each run on the first attempt because that’s not the case. Keep at it and you will get there. Honestly If I can do it anyone can.

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GoGo_JoJo
GoGo_JoJoModerator

Well, you've had all the best advice, so you'll be very well armed for the next run.

Please do read the full guide linked by linda9389 as that way you'll get the most out of the programme.

It's so easy to push too hard at the start with all the excitement but we also have these ideas what "running" should look like when actually it should all start much slower and steadier than we could ever imagine.

You've got this 👍🏻😁

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hamit
hamitGraduate

I am 72 so I offer this advice which worked for me.

1.Don,t over think it just do it.

2.Slow and easy, don't worry if a snail overtakes you.

3. Believe in the program, it works!

4. This group is amazing in its support and advice, I know!

😎

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Mummycav
MummycavAmbassador

Hey Friedflamingo ...was that the F word I heard??!!! now where's my soap???? There's no such thing as the f word...that run was a practice run...I completely understand your thinking though but if you start slowly, find your ideal pace and stick to it you are sure to complete the runs. Snails pace is a great way to start, it's not about speed so maybe you set off too fast?? Be sure to read the link that Linda shared with you, there's loads of advice and tips there to help you along...and don't be too hard on yourself, like you said you haven't run for 12 months so you need to ease yourself back into it and starting c25k is the ideal place. Just for your information...and anyone else who's had a little struggle...

F - first

A - Attempt

I - In

L - Learning

your body is just starting to learn how to run so there's no such thing as the F word...an incomplete run is a practice..and practice makes perfect. So bank the distance and time that you did run and take it out with you next time...Good luck😊

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theoldfellow
theoldfellowGraduate

Hey! I could have written that!

Just keep trying, in 3 weeks you will be writing about how easy it is. You did the first and biggest step and went out and tried. Now the easy steps to improve will start.

My 1st run I did 2 of the 8 1 minute runs, and walked the rest, 2nd run I did 4, and 3rd run I did 6. So I started week 1 again the next week, completed it, and I have never looked back.

The key is SLOW.

Welcome to the best virtual running club in the universe!

👏🙏❤

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LittleSallyRacket

When I did my first run I couldn’t manage all the running bits either. I missed loads of them out or couldn’t manage the full 60 seconds. I also had really bad knee and shin aches and my right foot kept going numb. That was back in May. But now I can run for 30 minutes without stopping and yesterday I did 5K in 36 minutes.

Definitely, definitely stick at it! I had to repeat the whole of week one about three times and I repeated weeks 2 and 3 too. For me, the first three weeks were BY FAR the hardest of the entire programme. I was five stone overweight and had never done any running in my life before, and there were many times when I thought I could never do this, but I did. And now I actually ENJOY IT!

My top tips are a) not to worry about it and just do what you can until you’re ready to move on and b) take it slow. Jog as slowly and gently as you need to - this is about stamina, not speed. It doesn’t matter if you are jogging at the same speed you would walk at.

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Tiggercnk
TiggercnkGraduate

If you managed the brisk walk ok and struggled with the run it’s simply a case of finding the point between the two where you are comfortable. As others have said it’s all about the speed. I think it throws people when they hear the word run but it need only be ever so slightly faster than your brisk walk pace. Don’t be disheartened

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Friedflamingo

I think I’m slowly getting my head round that with the help of everyone in the comments. I can walk for miles and keep up a decent pace but in my head ‘running’ meant something vastly different - a lot faster than walking. So I think my pace has been way off. I’m going to keep it a lot slower tomorrow and see how that works.

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Astra5
Astra5Graduate

Friedflamingo, I have not read all the replies before but all I can say is keep going - the amount of times I have started out and ended up walking cannot be counted on by fingers alone during my journey. If I did not receive the support I have had on here I am sure I would not have finished and gone on more. I did not "really" enjoy running till a few months after graduating and then it was because someone on here said don't be frightened to stop and walk at anytime for as long as you want. Before that I thought I was letting myself down if I walked but after that nugget of help and inspiration I have kept going. Hope it helps you and all the best GO FOR IT!!

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Minsy

Don’t be disheartened. I was the same the first and second time but I figure I’m doing some running and if I have to repeat week 1 so be it 😀

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